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04.04.08

Q: You have a wonderful site and seem to really have the right attitudes on training.  People who question your 40 times or whatever should get off the computer and spend more time training.

 I am a high school head football coach.  I have my players follow a 4 day Westside style program throughout the winter and spring and then move it to three days during the summer.  We do the Max effort days for upper and lower as well as Dynamic days for upper and lower, but cycle in Rep upper days as well…
We have had tremendous success this way compared to the progressive overload stuff that was done here before.  And the results have carried on the field too with playoff victories.  

I guess my question is what would be your top five exercises or bits of training advice for high school football players? I just thought it would be a neat question for you to answer.  I think most high school football coaches don't know very much about weight lifting.

Keep up the Great Work!
Jesse R.
Head Football Coach
Ellwood City, PA

A: Jesse,
First off, congrats on the success of your program. Keep up the great work…and keep learning!

Your question is kind of a fun question to answer. Although it is extremely difficult to narrow down just five strength exercises; I will do my best. Here we go…

Box Squat

Bench Press / DB bench for QB’s

Chin-ups (skill guys) / DB rows (big guys)

Tire flips

Prowler sprints

Don’t lose sight of the fact that strength training is GPP (General Physical Preparation) for ALL athletes (besides powerlifters and Olympic Weightlifters). In other words, there is NO direct correlation with an athlete’s bench press or box squat strength, etc., and their performance on the athletic field. But - with that being said - I do feel that a proper strength training program helps build the foundation for a great athlete. In other words, an athlete that is strong in all the right areas, well-balanced, flexible and less prone to injury, has a much better potential at succeeding -- compared to a weaker athlete that has not physically prepared his body for the demands of his sport. This is why I feel strength training is so important. If you can combine a proper strength training program with knowledgeable tactical/skill coaches, you have yourself a potent combination!

In conclusion, if you examine my Top 5 exercises, you will notice that almost every major muscle in the human body is being strengthened just by performing the first three exercises! The tire flips are added to create more “specific” strength (in three dimensions) for the entire body. And the prowler sprints are great for “functional” strength in the quads, glutes, hamstrings and calves – as well as improving speed and conditioning!

So there you have it…my BIG FIVE!

Nothin’ fancy but they get the job done!
Joe D.

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Q: Hi Joe,

I used to lift potato bags when I was younger and overworked my shoulder muscles, I've been to a chiropractor and now my shoulders are much better and much stronger; however there are times when the scapula just doesn't feel strong, stable.

At other times I find the top of my shoulder muscles get very tired very easily and some muscles near the spine lock up or get into "knots" around "trigger points" around the shoulder/shoulder blade area.

While I use heatpacks to reduce the pain, I'm wondering if you have any good stabilization and strengthening exercises for the scapula/rotator cuff?

With thanks,
AD

A: AD,
Although your problem is very common, I must admit that the cause of your problem is rather unique!

DANGER!
sack of potatoes

Lifting this bag may be hazardous to your shoulder health!

Anyway, as I was writing up a shoulder warm-up for your scapula retractors and rotator cuff, I came across the below video on youtube. The video shows Jim Smith of The Diesel Crew demonstrating a shoulder routine that will be perfect for you. Jim’s one of the most innovative coaches in the biz…and he saved me a lot of time having to explain these exercises to you! Check out the warm-up…

I suggest that you perform the above warm-up before ALL of your strength training sessions. Once you feel your shoulders become stronger and more stable, I suggest you perform the “warm-up” just at the end of your upper body workouts for maintenance.

I also suggest that you look into purchasing a Thera Cane.

Thera Cane

The Thera Cane is one of the best tools I’ve ever used for getting rid of those hard-to-reach knots and trigger points.

By the way, Jim Smith just released his new manual, “COMBAT CORE – Advanced Torso Training for Advanced Strength & Power.” The book kicks ass…our athletes have already started to benefit from the unique exercises in this manual. Jim provides real functional exercises that will keep you busy for a lifetime! I highly recommend it! Check it out HERE!!

Joe D.

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